PRIMUS CrossFit Orlando

Saturday – “Fully Loaded”

“Fully Loaded” – Teams of 4

Buy-in:
Relay-style 4 burpee wall jumps per person

Prowler push – Firebase loop, transport all equipment, stop at each corner, two people working at once (45’s / 25’s).

1. 120 ball slams + 100 hang cleans (95/65) – leave slammer ball
2. 120 pushups + 100 OHS – leave barbell
3. 120 weighted situps (45/25) – use plates on prowler
4. 120 air squats + 100 KB swings – leave KB

Back at gym. Leave prowler. Then some weight lifting:
4 cleans (225/145, 185/120)
12 cleans (205/135, 155/95)
24 cleans (185/120, 135/85)

Firebase loop. Pick up equipment as you go and carry home!

1. 100 ball slams + 100 burpees – take slammer ball
2. 100 pushups + 80 OHS – take barbell
3. 120 regular situps
4. 100 air squats + 80 KB swings – take KB

10 burpee wall jumps per person (can all go at same time)
12 rope climbs

 

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